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STAY HEALTHY
Hanna Öberg
@HANNAOEBERG // #FITOEBERG
ABOUT
Main goal with the guide: Shred and tone your shape & physique
8 weeks guide
2 weeks split
10 different workouts
Including:
Weight lifting (have to have access to the gym)
Cardio
Information:
- 5 days workout
- 2 days resting
- 3 lower body days / 2 upper body days /week
(Recommended weekly split: 2-3 days workout. 1 day rest. Repeat!)
EVERY DAY GOAL: 10.000 steps /day
Explaining Methods:
TUT – Time under Tension:
For example: Hip Thurst TUT: 1-1-3
MEANING: This is the speed of the movement in the performing
exercise.
1 – Thrust up the weights in 1 sec
1 – Hold the weights up and squeeze for 1 sec
3 – Lower phase 3 sec
SUPERSET (SS):
Working on two different exercises in the same set
For example: Biceps DB curls SUPERSET with Over head triceps
extensions. (no rest in between). Rest when you have done the full
superset.
PART 1 WEEKS 1-4
1
Lying Leg Curl
T-U-T: 1-1-3
4 sets | 12 reps | Rest: 60s
2
Leg Press Duck Stance
T-U-T: 2-1-1
4 sets | 20 reps | Rest: 90s
3
Barbell Hip Thrusts
T-U-T: 1-2-2
5 sets | 12 reps | Rest: 120s
4
DB Romanian Deadlift
T-U-T: 2-1-1
I 4 sets | 12 reps
SUPERSET
4
DB Glute Bridges
T-U-T: 1-1-2
II 4 sets | 12 reps | Rest: 90s
PART 1 WEEKS 1-4
5
DB Walking Lunges
3 sets | 10 reps each leg
Rest: 90s
1
Chin up Neutral Grip
T-U-T: 1-1-2
5 sets | 8 reps | Rest: 90s
2
Seated Cable Rows
T-U-T: 1-1-3
5 sets | 12 reps | Rest: 60s
3
DB Front Raises
T-U-T: 1-1-2
I 4 sets | 12 reps
SUPERSET
3
DB Upright Rows
T-U-T: 1-1-2
II 4 sets | 12 reps | Rest: 90s
4
Cable Rope Triceps Extensions
T-U-T: 1-1-3
I 4 sets | 8 reps max
SUPERSET
4
Cable Rope Face Pull
T-U-T: 1-1-3
II 4 sets | 8 reps | Rest: 60s
PART 1 WEEKS 1-4
5
DB Lateral Raises
T-U-T: 1-1-3
4 sets | 12 reps | Rest: 45s
20 min Sprints
30s ON
CARDIO
90s OFF walking
20 min total
1
Barbell Sumo Deadlift
T-U-T: 1-1-4
6 sets | 10 reps | Rest: 120s
2
DB Alternating Split Squats
T-U-T: 3-1-1
I 5 sets | 10 reps
SUPERSET
2
DB Hell Elevate Goblet Squats
Heels on 20kg plate
T-U-T: 2-1-1
II 5 sets | 10 reps | Rest: 120s
3
DB Stiff Legged Deadlift
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s
4
BB-Stance Hip Thrusts
T-U-T: 1-1-2
3 sets | 12 reps | Rest: 60s
5
45* Back Extensions
Rounded Back
3 sets | 25 reps | Rest: 60s
PART 1 WEEKS 1-4
20 min bicycle
CARDIO
Keep pulse up
PART 1 WEEKS 1-4
1
Barbell Deadlifts
T-U-T: 1-1-3
5 sets | 10 reps | Rest: 120s
2
Lat Pulldown
T-U-T: 1-0-3
4 sets | 12 reps | Rest: 45s
3
DB Seated Arnold Press
T-U-T: 3-1-1
I 4 sets | 12 reps
SUPERSET
3
DB Lateral Raises
T-U-T: 1-1-2
II 4 sets | 15 reps | Rest: 90s
4
DB Incline Chest Press
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 45s
PART 1 WEEKS 1-4
5 I
DB Incline Back Flyes
5 sets | 12 reps
SUPERSET
5 II
DB Incline Biceps Spider Curls
Abs Superset
6
4 rounds
- Cable crunches 20 reps
- Plank 30s
Rest: 45s between rounds
1
Hip Thrusts
T-U-T: 1-3-1
5 sets | 10 reps | Rest: 60s
2
High Bar Squats
T-U-T: 3-1-1
I 4 sets | 8 reps
SUPERSET
2
Alternating DB Box Step-ups
T-U-T: 1-1-2
II 4 sets | 12 reps each leg | Rest: 90s
3
Cable Pull Through
T-U-T: 3-1-2
4 sets | 15 reps | Rest: 60s
4
Cable Kick Backs
T-U-T: 1-1-2
3 sets | 12 reps | Rest: 45s
PART 1 WEEKS 1-4
1
BB Stiff Deadlift
T-U-T: 3-1-1
5 sets | 10 reps | Rest: 90s
2
Leg Press High & Wide Stance
T-U-T: 2-1-1
5 sets | 15 reps | Rest: 60s
3
Barbell Hip Thrust 1 & 1/4 reps
T-U-T: 1-1-2
4 sets | 10 reps | Rest: 60s
4
DB Single Leg RDL
T-U-T: 2-1-1
I 4 sets | 12 reps each leg
SUPERSET
4
45* Back Extensions Rounded Back
T-U-T: 2-1-2
II 4 sets | 12 reps | Rest: 120s
PART 2 WEEKS 5-8
5
Smith Machine Kicks
T-U-T: 1-1-2
3 sets | 15 reps | Rest: 60s
1
Barbell Over Head Shoulder Press
T-U-T: 1-1-4
I 5 sets | 7 reps
SUPERSET
1
DB Upright Rows
T-U-T: 1-1-2
II 5 sets | 15 reps | Rest: 120s
2
Barbell Rows Reversed Grip
T-U-T: 1-1-3
5 sets | 10 reps | Rest: 60s
3
Narrow Grip Pulldowns
T-U-T: 1-1-2
4 sets | 12 reps | Rest: 45s
4
Single Arm DB Rows
T-U-T: 1-1-2
I 3 sets | 12 reps each arm
SUPERSET
4
DB Hammer Curls
T-U-T: 1-1-2
II 3 sets | 12 reps each arm | Rest: 90s
PART 2 WEEKS 5-8
5 DB Back Flyes
3 sets | 15 reps | Rest: 45s
20 min sprints
CARDIO
30s ON | 90s OFF Walking
PART 2 WEEKS 5-8
1
Leg Extensions (Dropset)
Drop 3 x 15 reps each | Rest: 90s
2
Barbell Hell Elevate Squats
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s
3
Split Squats
T-U-T: 3-1-1
4 sets | 10 reps | Rest: 60s
4
DB Single Leg Hip Thrust
T-U-T: 1-1-3
I 3 sets | 12 reps each leg
SUPERSET
4 II
Hyper Reversed Frog Pumps
5 Abdution Machine
4 sets | 15 reps | Rest: 45s
20 min bicycle
CARDIO
Keep pulse up
PART 2 WEEKS 5-8
1
Pull ups (Banded if necessary)
T-U-T: 1-1-3
I 5 sets | 8 reps
SUPERSET
1
Cable Rope Rows
T-U-T: 1-1-2
II 5 sets | 15 reps | Rest: 120s
2
Back Extensions
T-U-T: 1-2-2
3 sets | 15 reps | Rest: 45s
3
1 & 1/4 reps
T-U-T: 1-2-2
I 3 sets | 12 reps
SUPERSET
3
Seated DB Shoulder Press
T-U-T: 1-1-2
II 4 sets | 12 reps | Rest: 90s
PART 2 WEEKS 5-8
4
Flat DB Chest Press
T-U-T: 1-1-2
I 3 sets | 15 reps
SUPERSET
4
DB Narrow Grip Triceps Press
T-U-T: 1-1-2
II 3 sets | 15 reps | Rest: 90s
1
Feet Elevate on 20kg plate
T-U-T: 1-1-3
5 sets | 8 reps | Rest: 60s
2
Barbell Good Mornings
T-U-T: 3-1-1
4 sets | 12 reps | Rest: 60s
3
DB Bulgarian Split Squats
T-U-T: 1-2-1
I 4 sets | 12 reps
SUPERSET
3
DB Frog Pumps
T-U-T: 1-2-1
II 4 sets | 15 reps | Rest: 120s
4
BB-Stance Hip Thrust
T-U-T: 1-1-2
4 sets | 15 reps | Rest: 60s
PART 2 WEEKS 5-8
5
Standing Calf
Weighted Raises
3 sets | 15 reps | Rest: 60s
20 min total
5 min jog level 1-3
CARDIO 5min walk (active rest)
5 min jog level 3-5
5 min walk (active rest)